Here's Why You Should Add Donkey Kicks to Your Workout Routine

If you’re a fan of Peloton’s lower body strength classes, there’s a solid chance you’ve come across the donkey kick, a move that targets the main muscles of your bottom half. While the exercise seems simple enough, it packs a major punch and often incites a serious booty burn when performed correctly. So why would you add donkey kicks to your lower body workouts? Over time, the move can help strengthen the muscles necessary for enjoying an active life, whether you’re a runner, cyclist, walker, lifter, or any other type or level of athlete. Read on for all the ways donkey kicks can revolutionize your fitness routine. 

What Are Donkey Kicks?

Sometimes referred to as “donkey rear leg raises,” donkey kicks are aptly named since you’ll have to assume the animal’s four-legged stance and mimic its signature move (i.e. the kick). The exercise zeroes in on the gluteus maximus, but also hits a variety of other glute and leg muscles, making it an effective addition to leg day.

“I would incorporate donkey kicks into my routine when looking to specifically build glute strength,” says Peloton instructor Ben Alldis. “The donkey kick primarily works the gluteus maximus, which is an important muscle for movement and support of daily activities.”

 Donkey Kick Benefits

Beyond building a butt strong enough to extend the hip, rotate the thigh, and stabilize the pelvis, the donkey kick helps strengthen the muscles necessary for everyday actions like standing, walking, running, and jumping. “Other benefits of donkey kicks include improved balance and stability, stronger lower back support, and improved core engagement,” Ben says.

In many ways, the donkey kick is the antidote to a modern problem so many of us experience due to the realities of desk jobs and long commutes: excessive sitting. Prolonged sitting can weaken the core, tighten the hip flexors, and even lead to something called “gluteal amnesia” (sometimes referred to as “dead butt syndrome”), which can cause lower back and hip pain. But regularly performing glute-focused exercises like donkey kicks can help combat the effects.

Another major benefit of the donkey kick? It’s a simple (not easy) move that anyone of any level can incorporate into their fitness routine.“I like incorporating donkey kicks into a workout routine because they are incredibly accessible to athletes at all levels, can be performed anywhere, without the need for equipment, and are easily scalable to level up depending on your fitness level,” Ben says.

Muscles Worked By Donkey Kicks

This move is all about working the butt muscles. Commonly referred to as “the glutes,” this area is made up of the gluteus maximus (which is the largest and most superficial muscle of the three, making up the bulk of your backside), gluteus medius, and gluteus minimus.

The donkey kick “really targets the largest glute in particular, the gluteus maximus,” Ben says. “It also engages the gluteus medius, to the outside, and under the gluteus maximus. It works with another small muscle, the gluteus minimus, to stabilize the hip and pelvis.”

While the glutes are the star of the show when it comes to donkey kicks, the move also works several other key muscles, including your core and upper body. “The glutes are the main targets, but your lower back and arms also get a little bit of a workout during a donkey kick,” Ben says. 

How to Do a Donkey Kick

One of the main selling points of the donkey kick is how simple and accessible it is, but proper form is essential to really get the biggest bang for your buck (and booty). Progress through the following steps to ensure you’re executing the exercise just right:

Tips on Proper Form

The donkey kick is a straightforward move that requires no expertise to perform, but it can be a little tricky to carry out correctly because it requires tapping into the mind-body connection. Put these tips in your back pocket for achieving proper form:

Common Variations to Try

Another positive feature of the donkey kick is its versatility. The move can be adapted to a variety of skill levels, and you can even add equipment to ensure you never outgrow the exercise. Here are a few of Ben’s favorite takes on the donkey kick to try at home or in the gym:

Mistakes to Avoid When Doing Donkey Kicks

Whether you’re prepping to perform a traditional donkey kick or you’re set on trying one of the many variations, you’ll want to be aware of some of the most common mistakes—and how to avoid them:

Using Your Back Instead of Your Glutes

“Some people squeeze their lower back and not their glutes throughout the movement,” Ben says. “And some people over-arch their back and extend their foot too high during the movement. Most of this additional movement comes from the spine and not the hip, so it does nothing for the glutes and increases risk of injury. Height is much less important than control and engagement.”

Speeding Through the Move With Incorrect Form

“Some people don’t keep their knee at 90 degrees,” Ben says. “This is important to help target the right muscles, so focus on form and technique over the number of reps or rushing through the reps.”

Turning Off the Core 

“Some people don’t engage their core while doing the exercise,” Ben says. “This often causes the lower back to dip towards the ground.”

Turning Your Head Up, Down, or to the Side 

Be aware of your neck,” Ben says. “It should be neutral and in line with the spine.”

Takeaway

The donkey kick is an incredibly effective way to zero in on muscles of your backside, primarily firing up all the glutes, but also activating your core and upper body in the process. Performing the move with correct form can help you build a stronger butt, which in turn, can help with hip extension, thigh rotation, and pelvis stabilization—all of which are necessary for everyday activities like walking, running, and even standing. Not only is the exercise simple and adaptable to all levels of fitness, but it’s super accessible because it can be performed any time, anywhere. If your goal is to build a stronger booty and improve your ability to perform essential moves with ease, then the donkey kick may just be a new favorite exercise to add to your workout routine.